Friday 2 October 2015

Skill Work:
Muscle Up Progression
3x3
Rest as needed between efforts.

Consult coach for your prescribed progression.


SWOD:
Back Squat
1x5 at 60% of 1RM
1x5 at 70% of 1RM
1x5 at 80% of 1RM
      Rest as needed between sets.

Back Squat: recorded 1 rep @ 305 lbs, 60% = 183 lbs, 70% = 214 lbs, and 80% = 244 lbs
Back Squat: potential 1 rep @ 350 lbs (5 @ 300 lbs), 60% = 210 lbs, 70% = 245 lbs, and 80% = 280 lbs



WOD:
15 Minute AMRAP of
9 Squat Cleans, 135/95 lbs
11 Box Jumps, 24/20 inch
1 Muscle-up